standing cable rear delt fly

How to do standing cable rear delt fly:

  1. D-handles should be fastened to low cable pulleys. Hold the handle in your hand with your palm facing down as you stand away from the pulley. In order to tighten the cable, take a step back.
  2. Stand with your knees slightly bent and your feet shoulder-width apart.
  3. Keep your elbow bent as you extend your arm forward. While keeping a neutral spine, your torso should be gently bent forward from the hips.
  4. Lift the cable handle out to the side and back while keeping your arm slightly bent. Pay attention to engaging your back deltoid muscles to start the motion.
  5. when your arm is parallel to the ground, squeeze your rear deltoid muscles for a brief pause at the peak of the exercise .
  6. Return the cable handle to the starting position slowly and steadily.

The benefits of the standing cable rear delt fly:

  • encourages balanced shoulder growth by concentrating on the back deltoid muscles.
  • improves the alignment of the shoulders and upper back by strengthening the muscles involved.
  • increases the stability and mobility of the shoulder, lowering the risk of injuries.
  • helps to give the upper body a balanced, proportionate look.
  • supports shoulder extension and stabilization motions.
  • isolates the back delts, enabling precise muscle activation.
  • provides a different workout for the back delts than the standard bent-over lateral rise.
  • makes use of a limited range of motion to minimize strain and maximize muscle activation.


Consider using a weight that enables you to do the exercise with good form while also keeping appropriate posture and engaging your core for stability.

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